Dumbbell Incline Rear Lateral Raise

Perform dumbbell incline rear lateral raises to build strong, sculpted rear deltoids.

IntermediateShoulders Dumbbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Incline Rear Lateral Raise

Isolation

Dumbbell Rear Lateral Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Rear Lateral Raise (support head)

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Lying Rear Lateral Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Lying One Arm Rear Lateral Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Description

This exercise involves raising dumbbells from a bent-over position on an incline bench, targeting the muscles in the upper back and shoulders.

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How to do Dumbbell Incline Rear Lateral Raise

01
Setup
Adjust an incline bench to about a 30-45 degree angle. Lie chest-down on the bench, allowing your arms to hang straight down with a dumbbell in each hand, palms facing each other.
02
Setup
Ensure your feet are firmly planted on the floor for stability and your head is neutral, looking towards the floor.
03
Keeping a slight bend in your elbows, initiate the movement by contracting your rear deltoids to raise the dumbbells out to the sides.
04
Continue raising the dumbbells until your arms are roughly parallel to the floor, forming a 'T' shape with your body.
05
Slowly and with control, lower the dumbbells back to the starting position, maintaining tension in your rear deltoids throughout the eccentric phase.

Tips

Focus on initiating the movement with your rear deltoids, imagining pulling the dumbbells out and back, rather than simply lifting them with your traps.
Keep your elbows slightly bent but locked in that position throughout the movement to prevent your triceps from assisting and to keep tension on the rear deltoids.
Control the eccentric (lowering) phase of the movement; don't let gravity just drop the weights, as this helps maximize muscle growth and control.
Avoid shrugging your shoulders; keep your shoulders down and back to properly isolate the rear deltoids and prevent your upper traps from taking over.

Common mistakes

Using too much momentum or swinging the weights reduces the effectiveness of the exercise; focus on slow, controlled movements to isolate the target muscles.
Raising the dumbbells too high, past parallel, often involves the upper traps and can strain the shoulders; stop when your arms are roughly parallel to the floor.
Letting the elbows extend or bend excessively shifts tension away from the rear deltoids; maintain a consistent, slight bend in the elbows throughout the entire range of motion.

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Questions

What muscles does Dumbbell Incline Rear Lateral Raise work?

Dumbbell Incline Rear Lateral Raise primarily targets Deltoid Lateral, Deltoid Posterior. Secondary muscles include Deltoid Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Dumbbell Incline Rear Lateral Raise good for beginners?

Dumbbell Incline Rear Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Incline Rear Lateral Raise?

You need Dumbbell to perform Dumbbell Incline Rear Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Incline Rear Lateral Raise?

Focus on initiating the movement with your rear deltoids, imagining pulling the dumbbells out and back, rather than simply lifting them with your traps. Keep your elbows slightly bent but locked in that position throughout the movement to prevent your triceps from assisting and to keep tension on the rear deltoids. Control the eccentric (lowering) phase of the movement; don't let gravity just drop the weights, as this helps maximize muscle growth and control. Avoid shrugging your shoulders; keep your shoulders down and back to properly isolate the rear deltoids and prevent your upper traps from taking over.

What are common mistakes when doing Dumbbell Incline Rear Lateral Raise?

Using too much momentum or swinging the weights reduces the effectiveness of the exercise; focus on slow, controlled movements to isolate the target muscles. Raising the dumbbells too high, past parallel, often involves the upper traps and can strain the shoulders; stop when your arms are roughly parallel to the floor. Letting the elbows extend or bend excessively shifts tension away from the rear deltoids; maintain a consistent, slight bend in the elbows throughout the entire range of motion.